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Exerciselogo Uskedalen Løfallstrand by Andreas Bach May 21, 2010

Avg HR
148 BPM , 74%
Max HR
184 BPM , 92%
Route
Uskedalen Løfallstrand
Distance
79.2 km
Ascent
802 m (10.1 m/km)
Descent
814 m
Min altitude
22 m
Max altitude
213 m
Start time
4:54 p.m.
Date
May 21, 2010
Max Speed
61.3 km/h
Calories
3758 kcal (0.5 kg bodyfat)
Avg Pedaling Cadence
75 RPM
Avg Cadence
69 RPM
  • Max Cadence
    118 RPM
    • Avg Pedaling Power
    247 W 89.8% FTP
    Avg Power
    222 W
    Normalized Power
    269 W
    Intensity Factor
    0.978
    TSS
    240
    Max Power
    1229 W
    xPower
    253 W

    xPower is an alternative to normalized power.

    It's using a 25 sec Exponentially Weighted Moving Average instead of 30 second moving average to Address Variability:

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.


    A comprehensive explanation of BikeScore/xPower can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    Relative Intensity (RI)
    0.9
    BikeScore

    BikeScore is a proprietary unit designed to measure the overall training stress incurred by the athlete during any training period.

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.

    It was was developed by Dr. Phil Skiba. A comprehensive explanation of BikeScore can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    213

    blarghbladhg

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    • Andreas Bach writes:

      blarghbladhg

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    Intervals

    Zoom Start Duration Length Elevation Speed Avg power FTP % Avg power/kg Max power Avg HR Avg cadence Max cadence
    16:54, 0.0 km 45:42 21.5 km +378/-198 m 28.2 km/h 28 W 10.2% 0.3 W/kg 61 W 74%
    17:39, 21.5 km 42:44 26.3 km +178/-327 m 36.5 km/h 36 W 13.1% 0.4 W/kg 61 W 75%
    18:39, 0 km 01:02:19 32.2 km +317/-313 m 31.0 km/h 31 W 11.3% 0.3 W/kg 59 W 73.5%

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 48 minutes 40 seconds 32.3%
    2 (55% - 75%) 30 minutes 39 seconds 20.3%
    3 (75% - 90%) 22 minutes 37 seconds 15.0%
    4 (90% - 105%) 20 minutes 1 second 13.3%
    5 (105% - 121%) 13 minutes 44 seconds 9.1%
    6 (121% - 150%) 10 minutes 18 seconds 6.8%
    7 (150% - 4 minutes 44 seconds 3.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 4 minutes 17 seconds 2.8%
    1 (60% - 72%) 55 minutes 2 seconds 36.5%
    2 (72% - 82%) 1 hour 9 minutes 30 seconds 46.1%
    3 (82% - 87%) 16 minutes 38 seconds 11.0%
    4 (87% - 92%) 5 minutes 16 seconds 3.5%

    Percentage of time spent in different HR, colored by zones

    Power distribution

    Cadence distribution

    Speed distribution

    Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
    0.3 km 1.2 km 48 m 4.0 % 04:03 17.9 km/h 266.3 W 252.8 W 2.9 W/kg
    5
    		72.5%
    15.4 km 5.7 km 188 m 3.3 % 15:35 21.9 km/h 276.9 W 284.2 W 3.0 W/kg 727
    3
    		75.5%
    Uskedalen 16.1 km 4.9 km 175 m 3.6 % 13:48 21.3 km/h 286 W 289.0 W 3.1 W/kg 761
    3
    		76.5%
    76.0 km 1.5 km 55 m 3.7 % 04:10 21.4 km/h 300.2 W 299.3 W 3.3 W/kg
    5
    		82.5%
    Create new segment
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 1163 W 12.8 W/kg 47.4 km 66 m +0 / -0 m
    10 seconds 1048 W 11.5 W/kg 47.3 km 132 m +1 / -0 m
    30 seconds 612 W 6.7 W/kg 47.2 km 364 m +1 / -0 m
    1 minute 473 W 5.2 W/kg 19.6 km 412 m +22 / -0 m
    4 minutes 397 W 4.4 W/kg 19.4 km 1528 m +74 / -0 m
    5 minutes 376 W 4.1 W/kg 19.0 km 1959 m +86 / -0 m
    10 minutes 304 W 3.3 W/kg 17.3 km 3749 m +134 / -0 m
    20 minutes 258 W 2.8 W/kg 29.7 km 12.5 km +99 / -101 m
    30 minutes 253 W 2.8 W/kg 29.5 km 18.0 km +142 / -129 m
    1 hour 209 W 2.3 W/kg 47.9 km 31.0 km +317 / -291 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 61.0 km/h 32.2 km 85 m +0 / -3 m
    10 seconds 60.3 km/h 32.2 km 167 m +0 / -6 m
    30 seconds 57.6 km/h 32.0 km 479 m +0 / -16 m
    1 minute 52.8 km/h 31.9 km 879 m +3 / -22 m
    4 minutes 47.0 km/h 22.1 km 3134 m +0 / -106 m
    5 minutes 47.2 km/h 22.3 km 3929 m +0 / -128 m
    10 minutes 43.6 km/h 22.2 km 7267 m +16 / -202 m
    20 minutes 40.2 km/h 22.1 km 13.4 km +85 / -278 m
    30 minutes 39.5 km/h 22.1 km 19.8 km +115 / -312 m
    1 hour 31.6 km/h 48.3 km 31.6 km +307 / -312 m